Dry Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dry Fruit contains 465 calories, 12g protein, 38g carbs, and 28g fat per 2 pieces (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 465 kcal | 23% |
| Protein | 12.0g | 24% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 28.0g | 36% |
| Fiber | 4.5g | 16% |
| Sugar | 28.0g | -- |
| Saturated Fat | 4.5g | 22% |
| Sodium | 15.0mg | 1% |
| Potassium | 1.0mg | 0% |
| Calcium | 110.0mg | 8% |
| Iron | 420.0mg | 2333% |
| Magnesium | 2.0mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 6.5mg | 43% |
| Phosphorus | 8.0mg | 1% |
Is Dry Fruit Good for You?
Dry Fruit provides 465 calories per 2 pieces (30g) with 12g protein, 38g carbohydrates, and 28g fat. It is a source of saturated fat (22% dv), iron (2333% dv), zinc (1818% dv).
Dry fruit ladoo are nutrient-dense energy balls made from a mix of dates, almonds, cashews, walnuts, pistachios, and sometimes desiccated coconut. Popular as a healthy snack and festive sweet.
Key Health Benefits of Dry Fruit
- Saturated Fat (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2333% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (43% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12g protein per serving to support satiety and muscle maintenance.
How to Track Dry Fruit Nutrition with Gram
Use Gram to log dry fruit and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dry fruit?
Dry Fruit contains 465 calories per 2 pieces (30g).
How much protein is in dry fruit?
Dry Fruit provides 12g of protein per 2 pieces (30g).
How many carbs are in dry fruit?
Dry Fruit has 38g of carbohydrates per 2 pieces (30g).
Is dry fruit good for tracking nutrition?
Yes. Dry Fruit can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dry fruit in a meal plan?
Use Dry Fruit as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track dry fruit and thousands of other foods with the Gram app.